Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the …
Tag Archives: Ball Slam
Thursday 02.01.24
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …
Wednesday 01.24.24
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …
Sunday 01.14.24
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …
Wednesday 12.27.23
Warm-Up A) 2 Rounds: 200m Run 10 Dumbbell Snatches (5L/5R) 10 Ball Slams B) 3 Rounds with an empty bar: 5 Slow Overhead Squats 5 Muscle Snatches, below the knees 5 Hang Power Snatch, below the knees Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 …
Saturday 12.23.23
Warm-Up A) 3 Rounds: 5 Calorie Row 10 Walking Lunges 15 Ball Slams B) 3 Rounds: 10 Hang Power Cleans with an empty bar 10 Air Squats 10 Strict Press Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% …
Friday 12.22.23
Warm-Up A) 2 rounds: 200m Run 200m Row 20 Sit-Ups 20 Ring Rows B) 2 rounds: 10 Ball Slams 30#/20# 10 Walking Lunges 10 Ball Slams 30#/20# 10 GHD Sit-Ups Workout Every 3 minutes x 3 rounds: 12/10 Calorie Row 10 Strict Handstand Push-Ups 10 GHD Sit-Ups Every 3 minutes x 3 rounds: 200m Run 10 Pull-Ups …
Saturday 12.16.23
Warm-Up A) 2 Rounds 10M High Knees 10M Lunges 10M Butt Kickers 10M Bear Crawl B) 2 Rounds 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Thursday 12.14.23
Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Ball Slams 10M Bear Crawl 10 Ring Rows B) 2 Rounds: 10 Bench Press, with an empty bar 10 GHD Sit-Ups 20 Double-Unders Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then …
Thursday 12.07.23
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball Slams Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 …
Saturday 11.25.23
Warm-Up A) 10m High Knees 10m Butt Kickers 10 Ball Slams 30 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 20 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 10 Russian Swings B) 2 rounds: 10 Dumbbell Press 10 Dumbbell Power Clean 5 Toes-to-Bar Strength Deadlift 5 reps @ …
Wednesday 11.22.23
Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …